| Location: St George,UT, Member Since: Feb 07, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: Run below 2:30 in the Marathon. Personal: I currenty live in Southern Utah. My wife Kendra and I have 4 children and no pets. We also own/operate the St. George Running Center a specialty running shoe store in St. George UT. We also head-up the St. George Running Club.
St. George Running Center
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3000.79 | 87.35 | 86.60 | 25.00 | 3199.74 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Short little run to get the week started after being sick for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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Good steady pace for the 6 this morning. 6:30 ave. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles total - 6 miles at 6:40 pace, 6x400 at 71-72sec. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - 6 miles @ 6:24 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| AM - 6 miles, Mid 6's w/ 5x400 @ 4:50 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 10 miles w/ clyde, dave, logan - easy pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles out and back. 6:30 ave. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran with Logan, Dave, Clyde. 15 Miles Steady. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - out-back 6:30 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- Out-Back w/ 5x400. Hamstring is really bothering me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6:30 Pace, 6 Miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles Out-Back, 6:30 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Helped Pace Mike and Bill for the SG Half. Ended up ave 6:35 pace. 16 miles total with warm-up and cool-down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 7 miles, Sub 6:30 Pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| AM - 7 Miles total. 10x400 at 4:50 effort. R. Hamstring still giving me grief. Massage tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles early this morning with the guys. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles slow, slow, slow. I was scheduled to get a massage for my hamstring last night but, April needed to reschedule. I basically was skipping the whole run. I can't wait to get this hami taken care of. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles @ sub 6:20 ave. Really nice morning. Felt much better this morning due to working my hami really well last night. Planning on getting in a couple more miles this evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Ran with Clyde, Dave, and Logan. Stared out in Ivins at Logan's house and ran to the Marathon Finish Line and back. For me, it was one of those runs that never ended. At the ended of the run my hamstring was so tight and I just felt like crap. Clyde and Dave went 20 and I turned with Logan and made it 18.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles @ sub 6:30 pace. Out and back on Telegraph. Felt really relaxed, except for my hami towards the end of the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.50 | 10.50 |
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AM - 6 miles this morning w/ 10x400 on the road. Hamstring still giving me issues. Thanks goodness I have a massage tonight. PM - 4.5 miles slow, slow and easy. Ran from the store to home the back way.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Early morning run with the guys from Clyde's. 10.25easy but steady. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 8 miles @ 6:30 pace. PM - 4.5 miles easy back from the store.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy. Pretty tight this morning. I'm hoping to do a little tempo tomorrow on the DT Course. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
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AM- Group run (about 30 people) down the Dog Town Half Course. I wanted to do a 7-9 mile tempo after warming up for about 4 miles, but only ended up making it a 4 mile tempo before my hamstring, hip and lower back started to really bug. The tempo was decent, but nothing great. I'm still figuring out my new watch so the pace was between 4:36 - 5:51 pace. I ended up really slowing down at the end due to hurting and feeling so tight.
I was planning on extended, but decided to call it a day -Total miles 13. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - 10 miles easy. Himstring and hips still really tight. I spent some good time stretching last night, but I still feel very robotic.
PM - 2.5 miles home from the store, easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - I've decided to keep this week's runs easy and steady and skip the speed work until this hamstring is worked out. It starts feeling better, but each time I do speed work it seems to tighted back up. We'll see how it goes.
Out and back this morning. 7 min average.10 miles.
PM- Ran home, back way this afternoon. Easy. 4.5 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - I decided not to wake-up and go with the guys this morning. My massage was pretty deep on my hamstring last night and didn't know how I was going to feel going out this morning - so, I just did my run solo. 10 miles, slow 7:40 - 8:00pace.
PM - Went out and got an easy 2.5 miles with Isaac following on his bike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 2.00 | 0.00 | 14.50 |
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AM - Steady paced run this morning w/ 2x1 miles pick-ups @ 5:15-5:20 pace. 6:40 average. Hamstring felt pretty good, except for after my 2nd pick-up is started getting a little tight. Great morning for a run!
PM - Easy 4.5 miles home from the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not Feeling well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Ran with the club. Stayed with Kendra and ran a 8:20 ave. Almost sprained my ankle on a rock within the first 1/2 mile of the run. It was pretty tender the rest of the run. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles easy this morning. Ankle still a little tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| AM- Went up to Diamond Valley and did a short little trail run in the snow with Kendra. Ran up to the top of the Cinder Cone. It was a perfect morning. 2 miles.
PM - 10 miles on the treadmill at the rec center. I seriously sweat my brains out. 5 miles @ 6:00 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy Run. Out and back. 10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM - 10 miles this morning. My hips and back were really tight. Not a good run. PM - 4.5 miles home from store. Just felt really tight. Spent some time stretching this evening and went and did weights at the rec center.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 5.50 | 0.00 | 0.00 | 10.00 |
| AM - Pretty good run this morning. Felt a lot better. I picked up the pace for the middle part of the run 6:00 pace for about 5.5. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Met-up with the club and ran an easy 16. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Nice cool morning with a little breeze. Did a little warm-up and picked it for a 6:10 ave for 7 miles and slowed it down for the last mile.Felt nice and relaxed and smooth. Hamstring started to tighten up a little towards the end but it was much better than it has been.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 8 miles. Not doing too hot this morning. My hamstring started acting up. I have a massage tonight. PM- Spent a little time stretching and I'm feeling a bit better. 6 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Didn't get up and run with the guys. I ended up not having to go into the store until 3pm so I ran a little later in the morning. 10 miles. Felt pretty good but just took it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| am - 10 miles into the fields out and back. Saw Justin and chatted with him for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles Steady. Out and back on Telegraph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
DogTown Half Marathon (13.1 Miles) 01:16:57, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 13.10 | 0.00 | 0.00 | 19.10 |
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AM - Met with Dave & Clyde up at the Harley Shop to do a little warm-up. 5 miles. Then went down to Mindy's and got my socks that Kendra has brought because I drop them on myu way out of the house. 1 mile.
Dog Town Half Marathon:
I have been using my new Timex GPS and I still haven't figured out how to have it take "auto splits" so I don't have a break-down of my mile splits. The first 5 miles of the race was a pretty good down hill from the top of Coral Canyon to the Virgin River. I stayed about 10 meters behind Tyson and averaged about 5:35 pace until we hit the river bottom. Once we hit the slight uphill to the bridge my pace dropped to about 5:51 and Tyson began to drop me. I could still see Dave and Clyde up ahead as well and crossing the bridge right before I hit the dirt. Once I crossed the bridge and started going up Dam Rd I really started dropping off the back of Tyson. My pace really slowed, I think I was about 6:25 going up the hill. After cresting the hill and heading down towards Washington Fields Rd. I was back to a 5:51 ave, but couldn't seem to get myself below 4:45 pace. This is about when I started getting really pissed at myself for being such a baby. From there it was all the same - me just getting upset with sucking so bad. Going up Majestic I hit an amazing high speed of 7:50 pace at one point and started looking back to make sure no one was coming. After hitting the top of the hill I was able to get rolling a bit more and got my pace back down to 5:45-5:50 pace to the finish.
I really wasn't too happy about this race. I think I should have been about 1 min faster. Once I started having to work hard I got a bad attitude and It was all downhill for me from there. Part of my problem could have been having a 10 hr non-stop day at the store on Friday. I never really do well if I'm working on my feet all day before a race. Although, I think most of it had to do with my attitude. Live and Learn!
For anyone thinking about doing this race, I highly suggest it. It was well organized and a good course.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Hamstring was really tight this morning. I just got out and got it done. Slow, Slow 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 10 miles out and back this morning. I'm feeling a lot better and a bit looser. Easy but more steady than yesterday.
PM - 6 miles home from the store this afternoon. Steady pace. I think I'm going to spend some time this evening stretching and massageing this hamstring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run
Last night on my run I started feeling dizzy and sick. By the time I got home I really felt thrashed. When I woke up this morning a had a solid fever and ended up vomiting 3 time during the day. Not Good!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still Sick. Vomited 2 times, Fever. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Fever, Slept all day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Fever, Slept most of the day. I was able to get up and do a few things. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still Sick. But working at the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick. Thought about going for a run after getting off the store, but I just feel really weak. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| PM - 1.5 miles. Decided to just get out and see what happens. Only made it 1.5 miles. I was hacking so bad I had to stop about 6 times because I was gagging so bad I thought I was going to vomit. Not very fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles. Feeling a little better. I was able to go out and do an easy 6. I started hacking a few times but felt much better than yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles. I'm still having to take it slow. I can't believe how much being sick messed up my training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - Feeling a lot better today. Did 3x800m pick-ups. I supposed to run The Spectrum 10k this weekend but I'm thinking I'm going to skip it. I just don't feel ready. 6.5 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Ran out around the Turf Farm and down to Snob and back. Still moving slow, and actually tight from my little pick-ups I did yesterday. I'm really happy to be getting the miles back up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - Ran with Kendra up Zion's Canyon 2 miles to the Temple and back down. Great morning with perfect weather. We went up on the road and back down on the trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- Decided it was time to start bumping the miles back up again since I'm finally feeling good again. I did the River Rd loop, and cut it a mile short. Felt really good, just took it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - 6 miles out and back. Steady.
PM - Ran home from the store via River Rd Loop extended. I felt really good until about mile 9 and then I started getting tired coming up Washington Fields Rd from the River. 11 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM- Ran with the guys this morning. We talked about Clydes Win and other randomness. Nice and easy, however the last mile I started getting pretty tired. I'm glad I don't have another run until tomorrow morning and that's only a 5 miler. 10.2 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
|
AM - 5 miles out and back. Really nice morning about 47F out.
PM - 11 miles total. Met up with the club for our evening run. Ran with Ben and Craig for the first 6 and then hooked up with the other guys for a little tempo for the last 4. It ended up not going as well as planned. I quickly realized I'm still not 100%. My stomach started acting up as soon as the pace got hard for me and I was done. Also, at the end I started hacking a little and I feel like I have stuff in my lungs again. I probably shouldn't have pushed. Tomorrow is an easy day so I should be OK by Sat. Great run overall. Just happy to be out and having a good week. It was also nice to run a little with Ben and Craig and have them come out to the group run.
After the run we ran back and got Ben and added another mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - I woke up with feeling like my immune system was feeling really run down so I decided just to take the day off and play it safe.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM- Met-up with the club this morning for a nice run for the new Soccer Park into the Fields and back. Probably the warmest morning run of the year - about 54F. I love SG!
Fun time chatting with the guys. Nice steady pace in the mid to high 6's. I was feeling just fine until we hit Foremaster Dr. and Quadsi started dropp'n it. I just couldn't hold the pace and my stomach started acting up really bad. Stopped at Maverik for a pit-stop and wasn't able to catch back up. After today I decided to not run Sand Hallow Marathon. I just don't feel ready. I think I will benefit more just sticking to my training and go for UV Marathon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 13 miles. Really nice morning, t-shirt and shorts. Started off nice and easy and started picking up the pace 6:18-6:29. I was feeling pretty good so I just kept it nice and steady. By 11.5 miles I was at 6:45 average, then I slowed and coasted in the last 1.5miles up the hill and back to the house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
|
AM - 6 miles out and back. Steady.
PM - Ran home from the store via River Rd Loop extended. I felt really good. Saw the Pine View Track guys and ran with them for about 3/4 of a mile. 11.50 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM- Ran this morning with Clyde, Dave, Quadsi, and Bull. I had a hard time getting going and was pretty tired. I don't think I said a word until about 3 miles into the run. Normal morning - except for the sand trap in the middle of the river trail. Happy to be done for the day!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM - 6 miles out and back around the turf farm to the light at Walmart.
PM - Ran with the club. Felt pretty good until I started having stomach problems. Hit the bathroom at the park but still didn't feel much better. So, I decided to cut the run short and cut over to the convention center. 7 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Out and back to the OutBack light on Redcliffs. Held I nice solid pace and did about 5 x 400 pick-ups. Decided to cut it a mile short due to time issues. I was planning on 10, did 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM - Met- up with the club this morning and ran River Rd, to Bingham Rd, Man of War, Bloomington Loop, and back to the Dixie Center. Mike, Tom, Bill, Dustin and Myself Stayed with each other most the way. As we started going through Bloomington my Hami started tightening up and I pulled back quite a bit the last 5 miles. Overall, I really wasn't too happy about the run - just happy it's done. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
|
AM - Nice run this morning. A bit cooler than it has been ended up puting on the tights since it was under 40F. However, I had to ditch the long sleeve top about 4 miles into the run because I was too hot. Nice solid pace most of the run ave 6:47 for the 1st 11 and then shut it down and chugged back up the hill from the river for the last 2. 13 miles.
PM - 2.3 back to the house from the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
|
AM- Went out and did an easy 10 this morning. Turf farm to Stahli Farm corner and back. Nothing interesting just took it easy. 10.5 total.
PM - We wanted to take the kid over to the PVHS track so I ran over to meet Kendra and kids only to find they were having a soccer game. So we drove over to the Dixie State Track and did the work out over there with the kids. On the way home I had Kendra drop me off 3 miles from the house and ran the rest of the way home. 8.5 miles Total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM - Good run this morning. Normal conversation - Logan bragged about his precognitive abilities and Dave shared his love for post-apocalyptic drama. The legs felt decent, just a little tightness in the hami. Done for the day. 10.2 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 miles this morning. I wanted to get in 6 but we had to rush over to the PV Track for the Kids meet only to wait an extra hour for the buses to arrive. Oh well. It was great watching Issac and Isabel race. I think they really tried their hardest.
PM - Club Run. I felt like I was living the Wizard of Oz. The wind was blowing so hard as we were heading south I couldn't keep my hair out of my eyes. Clyde, Cody, Aaron, Bill and Myself. Nice solid pace, 6:38 average for the 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM - Very slow run. My hips were really tight this morning. Planning on spending some good time stretching. Truf farm out to Stahli Farm and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Club run from the Dixie Center. 14 mile loop. Ran most the way with Richard. Good conversation, nice steady pace. We saw Scott and chatted with him as we were going around the Bloomington Loop. The last two miles we picked up the pace a little for a solid finish. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| AM - I was planning on going out and doing my River Rd. loop but saw Dave as I was turning off my street and decided to tag along on his morning trail run - Dino Tracks, up and down Ice House Hill (Got dragged up like a rag doll, Got dragged down like a rag doll). Then Mustang Pass backwards and back home. As we started going over Mustang I started getting pretty thirsty, which I thought was strange. I probably didn't drink enough last night and I hadn't had anything before the run. It's also is starting to heat up a little. Overall, a really good run, good chat with Dave, much better than doing my same old Monday morning River Rd. Loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 3.00 | 0.00 | 0.00 | 14.50 |
|
AM - Morning Club Track Workout over at Dixie College. I think about 30+ people showed, all abilities. Ted did a great job at getting people set and not over-working everyone for the first workout. I think it's going to turn out really well and I'm planning on going everyweek. I think it will really help my strength and leg turnover. Today we did marathon pace repeats just trying dial us in with our marathon pace. Fast, but relaxed. 4.5 miles total.
Drove home with Kendra and did 10 more out to Stahli Farm around the Turf Farm. Nice Steady Pace 6:50 pace. My legs were a little tired from doing the stairs at the college. I think these Tues workout are going to increase my overall leg power.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
AM - I was planning on getting up and going with the guys, but the alarm didn't go off and I woke up on my own at 5:30am ... so, I just went back to bed. Went out and got in 6 by myself then went out and did 5 more with Kendra. Really nice morning out. I'm planning of doing a few more tonight. My quads are a little tired. I think it's from doing some hills with Dave on Monday and doing stairs with the club yesterday.
PM - Ran home around the Turf Farm. Quads feeling tight. Nice steady pace. 3.5 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| PM -10 miles with the club this evening. Clyde, Miler, Logan, Aaron, and myself. Nice steady pace with a little 3 mile tempo at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| AM - 12AM that is! Met-up with with Dave, Logan and Clyde for Clyde's Annual B-Day Run. He turned 33 so the goal was to run a mile per year. We ended up doing the first 13 miles on our tempo loop and 10 miles on our Wed. morning loop. To be honest the whole run seems like a blur or dream. I cut the run short and did 23 - I was taking care of my Mother for the night ( she just had surgery) and cut out for the run. When I got back I wasn't able to sleep much because of needing to care for my Mom and do a full day at the store. I havn't been that tired in a long time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 2.50 | 0.00 | 19.20 |
|
AM - Club track workout at Dixie College 6am. Did a good warm-up then did 2 sets of 2x 200, 2x400, 1x800 (Speed work was at 5k pace, recovery at marathon pace). We then did 4 stairs and a cool down. Pretty happy with the workout. We're planning on doing track from now until the SG Marathon so, do need to get too crazy yet.
PM - Wanted to get a few more miles in the for the day since Tues. is my short day at The Store. Ended up going out and getting in a 13+ mile run from the store, to Summit, loop the fields and back to the store. I think it was one of my hottest runs of the year (87F). I kept thinking about everyone doing Boston in the heat and having to deal with that crazy humidity. I think I would have seriously had some problems. 13.2 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM - Didn't get up and run with the guys this morning. I was up late working and decided I needed some good sleep. Got up late and ran out and back from turf farm to Stahli Farm and back. Not the fastest run, feeling pretty flat, just got it done. Really happy to be done for the day. I have a massage tonight, I'm hoping to help this hamstring out a little. 10.2 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| AM - Ran out to my Mom's via river road and helped her out this morning and back to the house via the fields. Good run, great weather. I did start getting warm and thirsty towards the end of the run. Hips were a little tight and hamstring as well. Other than that I felt great. 17.2 miles I'm not going to be able to make it to club tonight. It's the last night my Mother-in-law is in town. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided not to go out this morning. My legs feel thrashed and I need to rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Red Mt. 30k this morning. Drove out with James and was planning on going out slow with Clyde for the first 5 miles and then go tempo for the rest, but that didn't happen. My GPS didn't record my mile splits so I don't have a breakdown. I just remember the first 2 miles being in the low 6's and then by mile 3 or 4 we were in the mid to high 5 min pace range. I was feeling good, except my legs and hips felt thrashed. By the time we hit Gunlock Res. My hips started locking up on me and every step was painful and Clyde started really pulling away. I kept him in my sight for about 3 miles and was just hurting so bad I decided to totally shut it down. I don't think my hips have ever hurt so bad. I was so glad to be done with this run. Kendra was nice enough to run the last mile with me - lucky her - she got an earfull of nagativity. Ran a little cool down and stretched. I'm really happy to be done with this week. I'm planning on spending some good time on these hips and get them working properly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - Ran to meet the running club down at the park. Really good group this morning. I ended up mostly running with Lindsey P. this morning. Nice steady slow pace good conversation. My legs and hips still feel thrashed. I'm going to spend more time today working on these hips. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 3.00 | 0.00 | 18.00 |
| AM - Good track workout this morning with the club. 2 sets of 400, 800, 1200 at 5k+ pace. Felt pretty smooth except for my hips and hamstring. With warm-up, the workout and cooldown I hit 6 miles. Went home and headed out for another 12 miles out past Stahli Farm and back home. By about mile 9 my hips locked up on me again. It really makes me feel like a little baby, but it just hurts. I just need to spend even more time stretching them out and working with the foam roller. I also have a massage on Thursday. 12 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Feeling pretty hammered I decided not to run with the guys this morning. I spent some extra time stretching last night and this morning. Ended up spending a little more time sleeping and only went out 6 miles this morning slow, slow, slow. The crazy thing is I still feel beat-up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.85 | 0.00 | 4.00 | 0.00 | 19.85 |
| AM - Out and back via turf farm to Dino Bones and back. Felt decent this morning. Spent a little time stretching and took it easy but steady. Nice morning with a little overcast. 10 miles
Came home from the Store and spent some quality time with the foam roller. I was excited for my massage tonight, only to find out it was scheduled for last night and I missed it. I little miss communication between my wife and I. Work my hips really well and IT Band. PM- Still really nice out. A little windy but, not out of control. James B (from up north), Dustin E. Billy, Clyde and Myself showed up for club. Nice steady pace. My Hamstring was tight at first but didn't notice it after about 2 miles in. I wanted to get in some tempo miles so I picked up the pace a little by Tiki Island and pushed a little to the bathrooms. After the bathroom stop we took it easy for about a mile then Clyde started pushing the pace for the last 2.5 miles. Ended up hitting the low 5:40's for both pushes (about 4 miles total) and ave 6:20 for the whole run. 9.85 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Let's just call it the death march. I woke up to crazy tight hips this morning. I probably should have spent some more time with the foam roller last night . Out and Back to Dino Park. Just got it done. Planning on stretching more tonight.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
|
AM - Met up with the group. Ran with James B. and Clyde. Felt great until about 7 miles in and my hips started acting up again. I wasn't too happy about it. We stopped for a few min for a bathroom break but I couldn't get them to relax. So, I just headed back. My last two Sat. run haven't been too hot. I think my hips are weak and just not holding up towards the end of the wee. 12.7 miles I think I'm going to go back out this PM and get my 80 miles. PM - Run home from the store this afternoon - extended. 4 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - We are out in San Diego until Wed. I was able to role myself out of bed before everyone and get out for a run. Found a good miler from the hotel up the beach bike path, back down and back to the hotel. Great run, I couldn't believe the humidity. I was soaked after the run and I wasn't even pushing hard. 10 miler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Did the same as I did yesterday except I had this guy turn around right infront of me and started going the same direction - he was going about 6:20 -6:15 pace. So, I decided to pick it up and just have him carry the pace. Kept it steady the rest of the run after he pulled off and went down another road. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - Really starting to like running along the beach. I had a similar ran to yesterday, except I had this girl pass me going about 6:20 pace and decided to pick it up. I stayed about 20m behind - I didn't want her to think I was stalking her or something. Anyways, ended up keeping that pace most of the run. Hips started acting up the last mile so I slowed it down. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - We arrived back in SG last night from San Diego and was able to get a good nights sleep in. My lower back was a bit tight from sitting in the car for 7 hrs. Anyways, I wanted to get in 20 this morning, but it didn't really work out like I wanted. My hips and back were so tight I could barely run. Somehow, I was able to squeak out 19. The last mile was a walk/ run. Not very fun. Spent some good time stretching after I got home. I also have a massage tonight. 20 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Went out and did an easy 10 this morning. Dino Park and back around turf farm. Hips still a little tight after yesterday's run and my massage last night. The massage went really well and my back and hips feel much better. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Running Club from soccer park. Ran there and met everyone did 6 with them, then ran home. Good time. Easy Pace. 10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 2.50 | 0.00 | 19.20 |
|
AM - Got up and ran with the Club this morning at the Dixie College Track. 6 miles total. We ran out of time and didn't get all the repeats in. Ended up doing 2x400m and 4 x800 (all 800's were at 2:34). Hips felt like they were catching a bit. I felt like my body was working harder than my lungs. Overall an OK workout, nothing amazing. We had a good group today and everyone did really well.
Got home from the track with Kendra and went out and added another 13+ miles. Felt really Good. The hips didn't act up until the end. 13.2 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - Got out and ran with the guys this morning. Bill, Dave, Clyde, Logan and Myself. Hips felt good. Clyde and I extended a little after the run to make it 14 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 7.00 | 0.00 | 18.00 |
|
AM - Did my Telegraph to Man of War run with a 7 mile tempo. 2.25 mile warm up. The tempo felt pretty good, nice and relaxed. Here's the splits 5:45, 5:39, 5:48 (through industrial park), 5:45, 5:46, 5:51, 5:44. Really happy with the run and how I felt.
Had my hips and back worked on by April.
PM - Easy, Easy 5 miles with the club. Fell off the back and cut it short.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM - Stahli Farm and back. Went out and got it done. Felt pretty good, but took it really easy without the watch. Really nice morning but it started getting pretty warm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
AM - Club run from Toquerville exit back, up around Washington Prkwy and back to the Store. Good group this morning, but Clyde and I took off. Some of the people went 13 instead. I felt pretty good. Clyde and I just kept it steady, but didn't bust it. Energy felt good with the Vespa, however my stomach started acting up going over Washington Prkwy. Probably my best 20 for the year. I'm so glad I have these hips back to normal. 6:28 ave. 20 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Ran with the club this morning from the soccer park. Nice easy pace. We had a good group of guys and good conversation. Bill (not Bull) showed up for the first time, which was cool. Went back a got Kendra and ran home. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 3.00 | 0.00 | 17.00 |
|
AM - Club workout this morning. Great Group! Our group ended up doing 5x800m after our warm-ups. I'm finding my brain isn't working too hot early in the morning. I think I'm going to need a Gu before talking to the group - my ramblings are getting retarded. My personal workout was lacking a bit. I think it was due to my Sat. run. I just couldn't seem to get myself going and my stomach was acting up a bit. (2:36, 2:34, 2:34, 2:34, 2:37). 7 miles total.
Drove home and went out and did 10 more. Turf Farm to Stahli Farm and back. Steady pace until I started coming back up the hill to the Community Center. Took it eays the last 1.5 miles. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Just Clyde and I this morning for group run. Dave and Logan are recovering and Billy is getting ready for Ogden Marathon. We ended up winding through lower Bloomington Hills, down to the river to River Rd. and picked up our normal Wed. morning loop. We ended up getting an added 3 miles on the loop for a total of 13 miles. Felt decent until the end and just started feeling like I was dragging. Massage tonight - My back and hips need a little more work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. Just not feeling well today. Tons of family stuff going on. Mom in Hospital, Kendra sick and then me just feeling way off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Out and back to OutBack. Nothing special just got the run in. 10 miles.Felt much better than yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
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AM -Club run this morning. Some did 10, others did 15. Clyde, Aaron and I ended-up extending and going 20. The start was a bit stop-n-go due to everyone having stomach issues - Aaron was really having serious problems until around mile 10 when we had our last stop at the Dixie Center and Clyde thought he was going to get creamed from behind by a car. After that the pace pick up a bit and I fell off the back of the guys a bit due to messing with my music and wondering if my knee was going to be ok. I was able to keep a steady distance behind the guys until we hit the river bottom and they dropped the pace a bit more and lost ground on them.
Overall, I'm really happy about how I felt. Besides my knee (IT) feeling tight, aerobically I felt great. I didn't feel labored until the very end when I started pushing hard the last 3/4 of a mile, which really didn't make my pace really drop much. It almost didn't make it worth the push. Anyways, the run ended up being 20 miles with a 6:19 average for the whole run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Ran down to the Park to meet the Club. Good run and good conversation as normal. We ended up doing the Maverick loop and on the way back I felt this sharp pain down the lower part of my neck, like a nerve was getting pinched. I wasn't crazy painful but bad enough to stop. Ben Kroff was right there helped rub it out a bit which helped and I was able to get running again. When I got home a laid on the tennis ball and dug it out some more. I might need to see the Chiro. Home, Club Home. 10 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Didn't feel good waking up this morning. I'm not sure what is going on. I think my system is battling a bug of some kind. Kendra has been under the weather - so it is possible. Decided not to run track this morning so I just went and supervised the workout and came home and did an easy 10. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM - Once again woke up and felt like I was in a coma. I'm not sure if my body is fighting something or I'm just having a case of the wussies. Couldn't seem to get myself out of bed, by the time I started really waking up it was too late to go with the guys. Slept in and ran over to my Mother's house, mowed her lawn and ran home. After running in the heat I think I would have been better off forcing myself a little more to get out with the guys earlier. I didn't finish the run until 10am. 16.25 miles Easy+heat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - Decided to go up into the dirt this morning to just mix it up a bit and my R. forefoot was bugging a bit. Heading out the first mile I saw Holt coming back from his run and chatted for a second. Went up and did Dino and cut across over to the Bone Trail and back to the house. Just took it easy and did 10 x 100m strides the last mile or so.10 miles.
PM - Ran with the guys this evening - Aaron, Clyde, Dave and Myself. About 91F and a little windy. Just took it easy and chatted most the way. Cut it short and Aaron went the full loop. Easy 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - Easy 4 this morning with Kendra and Mindy. Hips a little tight. Planning spending some good time working out the tightness. 4 Miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| AM - Met with the club down at the convention center. Out and back on the bike path. Took it easy and mostly ran with Bull and Justin Snyder. Had to extend around the flag pole to make it 13.75 and hit 70 for the week. I think my nerves are getting the best of me. I feel like everything is starting to bug me - legs are tight, I'm tired, I'm getting sick. I think I just need to chill out. Next week will be even easier as I tapper more. I just need to keep the nerves in check as we get ready for Ojai. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - Club run, Majestic loop, nice and easy pace. Came home and did a mile with the kids and spent some more time stretching. Massage tonight!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Got up and went to Club Track to help out with the workout. Ended up just running a few miles and helped pace a few people while they were doing their run. Came home and did a few miles with Kendra then ran with the kids. Nice easy morning. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM - Dino Park and back w/ 2 miles at Marathon Pace (5:55). Felt pretty good. I'm really starting to get excited/ nervous about the race this weekend. I think everything should work out well as long as the weather is good. I normally don't get all worked up before a race but yesterday and today I have been a mess and my stomach is in knots. I really need to calm down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Clyde and I went out from the Marriot and ran on the bike path to the Ojia marathon finish line. Nice and flat along side the beach. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.50 | 0.00 | 0.00 | 0.00 | 28.50 |
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Ojia to Ocean Marathon. Nothing too exciting. Was on pace until the half then just started slowing down. 5:55-6:00 pace, then just kept getting slower. 2:51. Mot much else to say.
Had a good time on the trip, but the race wasn't that great for me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run. Just recovering. I can't believe how beat-up I am for running as slow as I did. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Jogged home from watching the kids running club at Washington Elementry. Legs still beat-up pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Feeling much better went out and took it slow this morning. Left quad is knotted up a bit. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Easy out Prospector trail and back. 8 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Easy 6 miles this morning. Still having some quad issues and my hami is acting up a bit. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Got up and did an easy 6 miles. Nothing special. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Run with the club this morning from the soccer park. Just took it easy and didn't extend it to 10 like I normally do. 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - Decided I need to start pulling myself out of this little slump and recovery. I wnet over and helped out with the Club Track Workout at Dixie. I had my group do 6-8 X 800 M Yasso pace. Everyone did really well. I mostly took turns running with different members of the club.
On the drive home we saw Dave's kids doing the dirt mile so I had Kendra drop me off and I added another 4 miles. 10 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - Feeling down in the dumps today. Just couldn't get myself going. 3 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM - I've got to get myself out of this schizophrenic running pattern and mental state. One day I feel great, the next I never want to run again. I think my body is still recovering from this race. I'm just frustrated I feel the way I do with having such a bad race.
Went out this morning and did Dino Tracks extended to Bone Wash. 10.2 miles. Pretty good run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM - Ran to the Dino and back via turf farm. Felt pretty good and much smoother than earlier in the week. 6:40 pace ave.10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Summer Games 5k (3.1 Miles) 00:16:08, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 3.10 | 0.00 | 19.35 |
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AM - Ended up running the Summer Games 5k this morning with Kendra. The original plan was to run with her and pace her for a PR. However, on the drive up to Cedar I kept going back and forth, back and forth with using it as a tempo race and see how it goes. I was still being wishy washy on the bus ride up and Kendra just told me to go for it.
We did 1 mile warm-up together and I added another mile along with some strides. It was good seeing some of our store friends at the start and chatting a bit. I really didn't know how I was going to do considering I haven't ran a 5k in a long time but was kind of excited at the same time.
The 1st mile everyone took off pretty fast and I ended up being behind these two HS kids from Cedar. By the time we hit 1/4 mile they started to slow a bit and passed them and didn't see them again for the rest of the race. I felt pretty good for most of the race until about mile 2 and I could tell I was going to probably win. Mile 3 I slowed and picked it up when I could see the finish line. I ended up only beating 2nd place by about 7 sec. so I'm glad I didn't slow too much.
I wasn't crazy excited about my time, but was really happy Kendra encouraged me and I did the race with a good solid push. After I finished I ran back and met Kendra and helped pace her in the last 1/2 mile. She ended up breaking her PR by 1 min. with a 21:40. I'm so proud of her and how much she has improved from last year. She is pretty happy.
With running back to get Kendra and running while waiting for the awards I got in another 3 miles. Then on the way home I had Kendra drop me off in Leeds and run home. I felt pretty good (6:40 pace ave) until it started getting pretty hot and hit the Coral Canyon hill. I should have brought a little water with me since it was already in the 90's. 11.2 miles. - Really happy about the day - Great workout. 19+ miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Ran down 2miles to running club at the soccer park then did 6 miles with the club and ran home. Felt pretty good considering the weekend. My calves were a little tight starting off, but starting off slow and taking it easy felt good. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 3.75 | 0.00 | 0.00 | 18.00 |
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AM - Great workout this morning. Met-up this morning with the Club at the Dixie College track. We had a great group! My group ended up doing:
1mile x 2 (My times 5:10, 5:13), 2x 800m (2:32, 2:33), 400x2 (1:13, 1:14) and 2x200. We were supposed to do 4-6 stairs but I got talking to some of the people that had to leave and ran out of time.
Really happy about my times, especially my miles. I do find it interesting my pace for all my other intervals were in the same range, give or take a few seconds. I haven't trained my body to run at really high intensity. I think it's good I'm mixing up my workouts and doing track work again. Everyone did really well this morning - It was good to have Mr. Metler out with us as well.
After driving home with Kendra I went out and added another 10 miles to the Dino/Maverick and back. Also had a good time at Dave's Kids Running Club at Wash Elem. watching the kids run. Total 18 miles for the morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - Ran with the guys this morning. Very intellectual conversation as normal. Felt like I could barely lift my right leg due to my hami being tight again. 10 miles.
Came home and ran a mile with Isaac and another mile with Isabel after. 12 miles total for the day. I think I'm going to spend some extra time stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM -River Rd. loop. Nothing reallg too special. Just took it easy with 6x 100m strides towards the end. Hami still bugging I didn't spend time stretching last night like I had planned. 13.5 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| AM - 6.75 miles Ran down to the bike path and back. Just took it easy. Cam back home and ran Isaac's last 1/2 mile with him. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Fun run this morning. We met at the church on Bluff and drove up the marathon course 14 miles, ran down to the finish and back up to the church for 20 miles. We ended up having a pretty big group for the run and ended up taking off with Aaron, Trevor and Clyde. Aaron took off pretty quick from the start, my gps wasn't loading so I didn't know what the pace was but I think we were between 6:05-5:55 for the first 10.
Then we did about a 6.75 mile tempo to the Marathon finish line. I'm not sure what my split were but I did have my overall time and I think I was around a 5:25-5:27 ave. for the tempo. I looked at some of my tempo times from last year on the marathon course and this was about 10+ sec faster per mile. So, I'm happy about that especially with the 1st 10 being steady. However, on the way back up to the church my hami was jacked and struggled a bit the last 3 on the cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - Club run this morning. Just took it easy, everyone was still recovering from Saturday. Legs still felt a little blah so I was happy about going slower. 10 miles.
Came home and went out with Isaac and Isabel for 2 more around the Turf Farm. Isaac was ahead of Isabel and I and this dog started flying across the grass towards Isaac. I have never seen Isaac take off and run so fast in my life. After the run was done I looked at his garmin and he topped out at 5:05 pace. It was so funny. I told him we now know he has been "sandbagging it" all this time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 3.00 | 18.00 |
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AM - Another great morning for speed. Really big group this morning. I wasn't able to focus on everyone in my group like I would have liked - due to getting my own workout in, but it seemed like everything went well.
warm-up, 6x100 warm-up strides, 12 x400m(200m recovery), 4 stairs, cool-down
400's: 73, 72, 73, 74, 73, 71, 70, 72,72,72,72,71 - Overall I'm really happy with this workout. We did have some traffic issues on the track with everyone, but it only effected a couple laps.
Came home, had an appt with the Brooks Rep and picked up the kids from Dave's Running Club then went out and did another 11 miles out around the turf farm and past the Dino Maverick and back home. By the time I hit the house it was 97F. 18 Miles total |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - I just couldn't get out of bed at 5am to run with the guys. Slept in until 7:45and went out late - I'm not sure what was worse, having to get up at 5am or sleeping in and running in the heat.
You have to love those 20 mile runs that are actually 10. I went so slow this morning. Between the speed workout and running 11 miles in 95+ heat yesterday I just about did myself in. I drank and ate all day and still woke up dehydrated. At least I got it in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| AM - Great run this morning. I've been wanting to start adding some kind of tempo run every week to my workouts. Since I'm already doing trackwork on Tues I wanted to ease into it. I ended up doing a 2 miler (5:05, 514), 1 mile (5:03), 10x100 M. I was a little excited and took off a bit fast on the 2 miler. However, I'm happy with just doing another little speed workout this week. Next week I'll try to get in atleast 3 miles together. 12 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Easy, Easy this morning. Just took it slow and got it down. 7 miles Came home and ran 2 miles with the kids. 9 miles total.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - Club run this morning from the confluence trail head. Everyone went out towards Bloomington but we ended up going out towards Washington (Carl, Aaron and I) on the bike path. We went out 5, then came back for 10 miles (1:02 min). Nice solid pace. Aaron was planning a tempo for the next 10 so, I just went and did the Bloomington Loop and Aaron did our Thursday loop. Towards the end my hips and back started to freeze up. I really haven't spent the time this week working on my flexibility like I should, especially with the quicker workouts I've had. Overall, I'm really happy with the week. I had some solid speed runs. Next week I'm just going to focus on getting some miles in and run the Abraham Lincoln Run on Wed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Club run in Washington, 2 miles to club, 6 miles with club, 2 miles home. Nice steady pace. Everyone picked it up at the end to about 6:30 pace. Great run. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Ran down towards the Confluence trail-head and back home. Pretty warm out. Nice steady pace. 15 miles.
Came home to check in and went back out for another 5 miles. Slowed a bit but not too slow. Felt pretty good the whole run especially for how warm it was, 90F when I finished.
Excited for the 6th Annual 4th July Run in the morning! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Abraham Lincoln 4th July Run (17.3 Miles) 02:09:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| AM - Abraham Lincoln 4th July Run. Met at the wall and took the Red Mt. Shuttle up to Enterprise Res. We ended up having about 45 people this year - I think our biggest group yet. The weather was pretty warm at the start but luckily it didn't jump up and stayed fair the whole run. Dave and I took off from the start and stayed together the whole run. Nothing fancy just an easy steady pace. As usual I forgot how long and hard the uphill was, but felt stronger than in years past. After we got done we took out dip in the stream and chatted it up with everyone as they were coming in. Once again, another great year!!! 17.3 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Took it easy this morning. I was planning on doing 20 today, but it just didn't happen. The main reason being I didn't get up early enough and ran out of time due to to the heat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Dino Museum and back. Got out a little late again and had to deal with the heat. Nothing speacial. 11 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Hurrican River Run (4 Miles) 00:24:42, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 4.00 | 0.00 | 11.50 |
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AM - Dave H., Finch, James H. and I ran the Hurricane River 4 mile trail race this morning. We arrived a little early and did a 4 mile warm-up along the course, hit the bathrooms and got registered. I was kind of excited to see how my time would compare to last years. I really haven't done any races this year that I could compare with my fitness from last year. So, I have been curious about how I would do.
For the first mile of the race Dave H., Finch, Nephi and I were all together. I'm not sure what our splits were because I didn't wear the watch. As we came down onto the gravel Nephi started to drop a bit and Dave, Finch and I picked up the pace. I had been nervous during the warm-up about wearing my Type A's on the lava rock, but luckily I didn't notice the rocks at all, except as we took our first sharp turn down the hill I went wide to take the turn fast and almost slid out - luckily I caught myself. As we got on the single track I just stayed right behind Dave and Finch through about mile 2.5 - when we hit the hills I started getting eaten up a bit and fell off pretty good. I could see Finch up ahead "goating" up the hill like a teenager should but, it still bugged the heck out of me. Anyways, as we got back on the road I was able to pick the pace up a bit and had a good push to the finish. 24:42
Overall, I'm really happy with my time. Dave did really well also, considering he's been off for the last couple weeks and was watching out for his leg. Last year I did a 25:44 on the exact same course. I still struggled a bit on the hills, but I knew that's where I was going to have problems. I can't complain too much about a 15 sec increase per mile since last year. Next weekend if I can take 15 seconds off per mile from my time last year at Bryce, I'll be a pretty happy, we'll see. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Ran down and met with the club for our monday 6 miler and ran home. I was feeling a bit run down and tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 3.00 | 0.00 | 19.00 |
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AM - Morning track work with the club. All the people going to Bryce this weekend did 3x 1 mile at Half Marathon Pace w/ 800m rest. With Warm-up, workout, and cooldown I hit 9 miles.
Came home and went right back out for another 10 miles down to the Dino park, around the turf farm and back home. Felt pretty good easy but solid pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Left the house this morning about 7:30 am and it was already 90F. After I got home from the run I looked up what the high is supposed to be today and it said 113F. This heat is not fun.
The run this morning was just blah. I just went out and got it done. Stopped at the park for a drink about 4 miles in, but just took it easy most the way. Yesterday after my 19 I rushed off to the store without eating and drinking enough and wasn't able to get anything into my system until about 1-2pm, which really messed me up. I ended up with a really bad head ache that just wouldn't go away - even after a short nap. By about 8pm it finally went away, but I still feel a little messed-up today. I just can't play games like that with running in the heat. When it's cooler I can get away with being stupid like that. I need to be more careful. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles with 8 x 100m strides. I was happy it was a little cooler out this morning. Felt pretty smooth during the strides. Starting to get excited about the race this weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
Bryce Canyon Half Marathon (13.1 Miles) 01:15:15, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
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AM - I was really excited to get up and get going this morning for the race. Got out and was able to get in a few miles for a warm-up. Getting up to the starting line and seeing everyone from the club and friends from the store was great. I then started paying a little more attention to who might be going for the money. I soon realized that there really weren't very many around and thought I might have a small chance to get a little cash. As far as I could tell it was just Peppi, Walter, Myself, but there usually is somebody there that I don't recognize or doesn't start right on the line.
Anyway's here's how the miles went down:
1st 5:34 - Walter and Peppi took off and a couple other people that I didn't recognize. I just stayed back a bit so I didn't hit the first mile too fast. Weather was overcast, a bit humid, but cool.
2nd 5:57 - After making the first turn and going up the 2nd mile Peppi started to slow a bit due to not being interested in leading into the wind with a slight rain. I started having flashes of Clyde breaking the wind for Peppi and decided to just stay behind Peppi and see how slow we got. After about 2 min. a pack of 4 of us were behind Peppi going 6:25 pace and nobody would take the lead. I thought it was quite amusing.
3rd 5:08 - Going into the downhill I took off a bit with everyone else being lead by Walter then Peppi.
4th 5:17 - Basically stayed in third place until mile 8. Was still feeling pretty good bud I already was feeling the "pound" in my quads. I think It might be the end of this pair of Type A's. I also had been running with Bob Lambert or Ogden and He stared to drop a bit through here.
5th 5:29 - Just trying to hold on. I realized somewhere in here that I just didn't have any mojo this morning. Took my first Gu to see if that would help jump-start my system a bit more. - Didn't seem to help much.
6th 5:31 - Same. Just running by myself.
7th 5:47 - The little rollers before Tropic I started feeling my form drop a bit and as we crested the hill I made the mistake of looking back. I saw that Thierry Dutoit wasn't too far off of me and I just felt like I was toast. My quads were already thrashed at this point.
8th 5:53 - Thierry Dutoit caught up to me and I was just in enough pain to not care that he passed me. I was just focusing on keeping my form together as much as possible.
9th 6:07 - knew that I wasn't going to catch back-up to Thierry Dutoit and looked back for the second time - and I didn't see a soul. You can see what happened when I discovered no one was behind. I immediately started thinking I was still "in the money" and all mental toughness that I had left.
10th 5:57- same as above
11th 5:54 - same as above
12th 6:14 - Looked back again - no body in sight. Oh, what a competitor I am!!
13th 6:02
13.1 5:20 - Picked it up to look good for the finish line.
I ended up running the race 8 seconds slower than last year. I really felt like I was in better shape. I still think I am, I just didn't have a good day,.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - No run this morning, feeling pretty beat-up from Bryce still. Stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM- Track workout this morning with the club. Ted and I decided to mix it up a bit again and separate into 3 groups and run everyone together on the same workout. I think it's going to be much better with all the different paces. The people that did Bryce that showed we just had jog the corners and stride-out quicker on the straights to help loosen up a bit and get those legs turned over.
I just jogged about a mile slow and supervised the workout.
When I got home I went out and did another 4 miles. I'm hoping to get a few more in tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.00 | 0.00 | 0.00 | 0.00 | 70.00 |
| 70 miles for week. Getting ready to move. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.00 | 0.00 | 0.00 | 0.00 | 65.00 |
| 65 miles this week, just getting settled into the new house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 87.00 | 0.00 | 0.00 | 0.00 | 87.00 |
| 87 miles for this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.00 | 0.00 | 0.00 | 0.00 | 70.00 |
| 70 Miles for the week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles. 3 before the club run, then 6 for club then 1 after. Out and back on the bike path. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 4.00 | 0.00 | 10.00 |
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AM - Track workout this morning with the club. Warm-up, 1 mile at Marathon pace, 4 x 1 mile at threshold pace, 1 miles at Marathon pace. I really wasn't feeling to good this morning and it showed in the miles (5:16, 5:17, 5:19, 5:21). I was struggling even with the marathon pace miles and felt like I really didn't want to be doing speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles this morning on the bike path. I really should find another morning run loop from the new house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - easy 10 miles, W/ 4 mile temp (5:39 pace).
PM - Easy 10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Was going out for my morning 10 and ran into Richard W towards the end of his 20 miler. So, I ended up just running with him to help him finish out his run then ran home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Missed the alarm and didn't get a run in. Slack'n!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM - Solid run this monring. I was feeling like a slacker for not going long yesterday so I decided to do a nice solid paced run on the bike path, 6:10 average for the whole run and threw in a little 4 mile up tempo at the end. 5:52, 5:39, 5:55, 5:45 up the hill to the house. I seriously thought the humidity was going to kill me at the end of this run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - 3 miles before club run. 6 miles with the group. Easy Pace, 9 miles
PM - Ran home from the store in the heat at 5pm. Hot, Hot!! Just took it easy and got through it. 9 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
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AM - Speed Work at the track this morning. Large group this morning, about 50 of us. Yasso's, warm-up, cooldown and stairs. My goal was to just keep them as close to 2:35 as possible.
Here's the breakdown of the 10 x 800's: 2:35, 2:36, 2:35, 2:39 (track issue), 2:33, 2;32, 2:34, 2:35, 2:33 and 2:32.
Overall I'm pretty happy with the workout I averaged 2:34, second faster than my goal pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Ran around the bloomington loop and up the bike path to my massage at Adam Byington's. Nice solid pace and not too tight from yesterday's speed. 11 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Ran to the store this morning to meet up for a little meeting. Still really humid out. I just sweat like a mad-man. Wrapped my clothes, towel, etc. in plastic, and put it in a pack and ran. Worked out great, more people should just run to work. 9 miles
PM- Ran home from the store 3pm, 102F. Humidity is at 21% but it felt like 100%. I was totally soaked by the time I got home. 9 miles home plus added to 2 extra make it 20 for the day. Slow but steady. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back on the bike path. Felt a little tired and worn. I think I still had some residual tiredness from yesterday. I'm just happy to be done for the day. Big day tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.24 | 4.00 | 0.00 | 0.00 | 20.24 |
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AM - Met-up with the running club at Unity Park in Ivins and took the Red Mt. Shuttle up to Veyo via Gunlock for our 20 mile run. We had a great group this morning probably about 48 people. I decided to just take it easy the first ten and then do a tempo for the second ten. Ran most the way with James H. It's good to have him feeling healthy again and our on the runs. After the 10 mile water drop I started a litlle tempo action (5:50 pace), I almost didn't do it due to feeling pretty beat-up from this week. I ended up feeling pretty good the first 4 miles then just started feeling really flat. I decided to just shut it down and take it easy the rest of the way in. I was a little bugged I didn't have the energy to go any faster or go longer with the tempo, Oh well! 20.25
Overall, I'm really happy with my week. I had some solid runs, but I'm glad it's over.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles in the morning. Nothing to amazing. 7+ pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - I think I'm starting to feel the effects of increasing my miles last week. Decided to take it easy today. 5.5 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 2.50 | 19.00 |
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AM - Didn't get up and run with the club at the track this morning. However, I ended up doing some intervals on my own on the bike path. 1 X 400, 800, 1200, 1600. Felt pretty good during the workout. I think it helped that I warmed-up for 5 miles. Here's my times: 1:15, 2:27, 3:52, 5:08. Overall, I'm really happy with this short but quick workout, especially with the last mile. 10 miles total.
PM - Pretty tired this afternoon. Just took it easy in the 97F heat running home from the store. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy out and back 5 miles nothing special. Just looking forward to my massage this morning. Hami is a little messed. PM - Hami feeling a bit better. Another easy 5 this evening. Another big day tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Woke-up early this morning, 5am without the alarm. For me this is very rare. So, I decided to just get out and get my morning 10 done before the sun came-up. It still seemed a bit warmer than yesterday morning, but it is starting to get nice out (mornings only). I saw 4 fox, 2 bucks, and a skunk that scared that poop out of me.
PM - Ran home from the store, plus 1 mile. Took it easy. It warmed up to about 97F this afternoon. Nothing special, I just got it done. I saw 4 deer across the river behind the Dino park.10 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - Ran home from the store. Pretty Hot and Humid today. Feeling really really blah. I hope I feel better for my 20 tomorrow morning. I'm ready for this week to be done with. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 20.00 | 0.00 | 0.00 | 20.50 |
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AM - Great workout this morning. Really happy with how it turned out. I just went off of feel and wanted to shoot for under 2 hrs for 20 miles on the SG Marathon Course. I barely hit it, but was really happy due to not looking at the GPS most of the way. I also just took it easy up the hills. The whole run felt really smooth and relaxed except for some cramping that started coming on at mile 18+. I should have dropped another water and more fuel the last 5 miles. I was feeling pretty dehydrated the last 3 miles. Here's the splits:
5:52, 6:44, 6:22, 6:07, 6:30, 6:03, 5:50, 5:49, 5:42, 5:34, 5:33, 5:46, 6:04, 5:37, 5:41, 5:53, 5:45, 5:59, 6:19, 6:13 - Total Time 1:58:37, 5:59 ave pace.
Overall, I'm really happy with my week. I'm planning on keeping the miles up a bit for next week as well. Fun, Fun!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Went out this morning with Kendra and did an easy 5 miles. It felt good to get the legs going after Saturday's run. Hami is a little tight still, but feeling pretty good. I didn't feel like I should go with the club this morning. 5 miles.
PM - Ran home from the store about 5pm. It was a bit cooler than it has been but still fairly warm and humid. Just took it easy. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
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AM - Great workout this morning. Ran over to the DSC Track to meet the club. 1200 @ Marathon Pace, 800, 400 @ 5k pace then 4X400 @ 5k+ Pace with Stairs between each and little recovery.
The last 4 X400 it hit at: 69, 69, 71, 71
Cool down on the track with the Metler. Then ran home. Overall I was really happy about this workout. It wasn't very long, but considering my weekend run I felt pretty good and had strong leg turnover. 16 Miles total.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - Got up and went out 4 with Kendra and Mindy. Extended another 3 to make it 7 miles total. Cooler morning from all rain we received yesterday. The Virgin river was still pretty high.
PM - Ran home from the store. Had a headache most of the day and felt much better after bRad gave me an Excedrin. Slow but Steady pace on the way home. Much cooler afternoon than we have had. I really hope we are done with these hotter days. Stopped on the bike path and chatted with Joel and Sam for about 10+ min. They just bought recumbent bikes and were all excited. 9 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - What a wonderful morning!! I've been waiting for a cool morning for months and this morning it finally happened. Went out with Kendra for 2 miles then split of onto the bike path to make it 5. Saw Scott H. out on the path and chatted with him for a while about his TOU Marathon. Nice easy pace w/ 7X100M Strides. 5 miles.
PM - After Sophia's Dance Class I ran home from the Washington Soccer Park. Nice and stead for most of the run. Slow down a bit in places. It warmed up a bit this evening and stomach wasn't feeling the best from lunch. 9.25 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - 5 miles this morning. Another cool morning. Easy around the Bloomington loop then 1 mile out and back on the bike course. Saw Scott H. again and give him a High-5. 5 miles.
PM - No run. Just got home too late from the store and then had a B-Day Party for my boy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
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AM - Done Done Done!!! I was so ready to be done with this run today. Nothing felt good about it. Just happy to have this week behind me. Ran down the course with the Boyz. Took it easy for the most part, except for a little pick up in the middle with Mr. Metler. Other than that pretty nonevent-full. Clyde and I stumbled down the hill together the last couple miles complaining with every step. It was actually quite funny.
Really happy to be done with the week. My runs were all a bit slower this week. I think mostly due to pushing it a bit last Saturday and then having a pretty quick Tues. speed work out. Next week I'm planning on bringing the miles down a bit and have a good speed workout on Tues and Friday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles this morning with the club. Went out and back on the Dam rd. Another nice cool morning. It was good getting together and chatting with everyone. IT Band was acting up a bit, bet felt really good and recovered from Sat. If I'm not able to get the IT Band worked out today I'm going to pass on speed tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Track workout and club pictures this morning at Dixie College. Great group, almost 60 people. It was a blast seeing everyone this morning. I chose not to do the workout due to my IT Band acting up a bit. So, I just did loops around the track and ran home. 10 miles. Went over and got a massage and had my IT band worked on. It's not too bad I just want to be proactive about it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - Took the morning off to let the massage settle in a bit longer then went out this evening for and easy 4. It's feeling a bit better, but I'm glad I'm taking care of it now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 7 miles this morning. Steady pace, but nothing special. Leg feels good. Really nice morning out. PM -Ended up getting out a bit later than I wanted to ended up finishing about 8pm. Saw Aaron out on the path. He's not going to be able to make it in the morning for the tempo. 11 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 9.30 | 0.00 | 14.30 |
|
AM - 15K Tempo this morning. Met at the Man of War park and Kendra drove us up to the Washington Prkwy exit and dropped us off. From there we did a 1.5 warm-up and started the tempo on Telegraph. I ended up with at 4:46 ave for the tempo, here are the splits: 5:45, 5:38, 5:44, 5:46, 5:49, 5:51, 5:49, 5:47, 5:49, (.3) 5:46 I really was hoping to run this a little faster than this. Last year I was just a little over 5:50 pace and that was with Logan yelling at me the whole way to speed up. On a positive note, I really didn't feel like I was killing myself at any point of the tempo and all the splits were pretty consistent.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Met up with Aaron, Logan and Clyde. It was nice getting together, it's been a while since I have run with Logan. Just chatted most the way. 19 miles down the course, steady pace, nothing crazy. 6:23 ave., |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
PM - 9 miles home from the store. Just took it easy and got it done. Not too hot. I sure hope the marathon is cool this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 3.00 | 10.25 |
|
PM- Met up with Aaron at the Dixie College track. Did about a 3 mile warm-up, 6x100M strides then 3x1600M. Same workout as last year, same day before SG Marathon. Except last year I did them on a down hill rd. So, I was curious how much I was going to improve, if any on the actual time. Here's how it went down:
5:04 - Aaron went out and I just went with him. I shouldn't have gone out so fast, but I was still pretty happy with the time.
5:18 - Slowed down a bit, my "interval stomach" started flaring up.
5:18 - Just cruised it in.
Overall I'm really happy with this workout. Last year I did 5:13, 5:17, 5:21 down Telegraph and 100 W in Washington. 10.25 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 6 miles on the bike path. Really excited about the race and feeling great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles with 2 mile tempo on bike path. 5:30, 5:38. Felt nice a relaxed and smooth. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Felling really good. 6 miles - 3 out and back on the bike path. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Bike Path. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - feeling really jacked up from moving stuff over to the marathon expo. Hami really, really tight. freaking out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
St. George Marathon (26.2 Miles) 03:05:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
|
Woke-up feeling pretty stressed about how tight I still was from the expo but, tried to ignore how I felt due to not being able to do much about it. I kept telling myself I have had many runs in the past that turned out great where I started off feeling like crap. Met everyone in the front of the Rec Center and drove up on the bus together. Once we got up to the start I left Kendra and went into the elite coral, went to the bathroom, warmed-up and chatted with everyone. I felt like I was in a daze, I just kept thinking about how jacked I felt and was trying to ignore it. My goal was to just take it easy as possible and see if I could work through it - it didn't really work out too well.
So here's the breakdown of the race: 1. 6:06 2. 6:11 3. 5:57 4. 5:50 5. 5:51 6. 5:48 7. 5:50
8. 6:57 - Going up Veyo I really felt like I was feeling beat-up already.
9. 6:35 - Cresting the hill was the beginning of the end. Everything was feeling forced.
10. 6:20 - Started running with this guy from SLC and couldn't hold onto him.
11. 6:31 - Just couldn't get myself going. My legs just felt trashed.
12. 6:18 - Started pumping my arms more just to get my legs going.
13. 5:58 - Got to the Half Mark 20 seconds slower than last year, except I knew I was in trouble by how hard I was having to work.
14. 6:06 - Started feeling crampy in my calves which made me even more stressed.
15. 5:57 16. 5:53 17. 6:05 - Hami froze up on me and stopped me in my tracks but kept pushing as much as I could.
18. 6:22 19. 7:11 20. 8:22 - More Cramping, tried to get going after I worked it out but, as soon as I started going it would seize-up again. So, I had to just shut it down and get it done. I was pretty pissed at the time. But I knew I was having problems from the beginning. Oh, well.
21. 9:31 22. 9:21 23. 9:42 24. 9:38 25. 9:50 26. 9:06 26.1. 8:00 - My sprint to the finish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run, just recover. Quads are a bit tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles around Bloomington. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles out on bike path. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles, legs feeling much better. great morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Went out and did 10 this morning before going to the store. Almost have all the crap out of my legs from the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Ran to the store this morning. Planning on getting in about 50 miles this week. 9 miles nice and easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Ran to the store. 9 miles. The mornings are great - Temps are amazing. PM - Ran home - steady pace. 9 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Ran to the store again. With these cooler temps it really makes running easier. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- Went out this morning and ran with Kendra. Nice 6 miles easy. 8:30 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Great run this morning out Navajo Dr. into the desert 6.5+ and back. Instead of turning left at the fork I went right and wanted to see how far I could get before having to turn around due to time. I climbed for a bit but ended up turning around right before the switchback on the big hill. I think I'm going to spend some more time running out there. It's nice and quite and it will help my hill climbing. 13.25 miles. Solid pace 6:35 ave. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Kendra wanted to get in 9 miles for Snow Canyon so we went out early in the morning and got it done. Temps were great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - Ran to the store this morning. Saw a customer out on the path and ran with him for about 2 miles. Steady pace, nothing special. Hip were bugging a bit. I probably should spend some more time on them tonight. 9 miles
PM - 9 miles back home. Steady, but nothing fast. Spent some time stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM - Ran home from the store late afternoon. Just got it done, nothing special. Hips are still a little tight. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Nice and cool this morning. Gloves, tights and a long sleeve. Went out towards Bloomington Caves and back. Listened to the pod, watched the sunrise and got it done. Great morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to get up early and do some work, planning on running later and it just didn't happen. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Met-up with Bull, Mike W, Scott and Art. Parked up at the top of Snow Canyon and ran back to Mikes. I thought we were going to go 15 but it ended up being on 8.5. It was good to see the guys and chat a bit. Good run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - Got up and ran with Kendra. Wonderful morning out. Ran around the Bloomington loop, out the bike path a mile-n-back, then to the house. 6 miles.
PM - Ran home from the store 9 miles. Nice solid pace. I really enjoy running to and from the store, but it does get a bit predictable. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 0.00 | 0.00 | 19.25 |
|
AM - Got up and went to IHC Health and Performace center for the strength and conditioning club workout. Plyo's, Dynamic stretches, Speed. Did a 1.25 mile fit test to see where we are at for treadmill calibration.
After getting home and helping the kids get off to school I took off for the store. 10.25 total
PM - Ran home this evening. I think it's a bit warmer than last year. I took my shirt off and still felt nice and warm. My lower back is a bit tight. I think my psoas is part of the problem. Did a few pick-up along the way to mix it up a bit. I wore my Type A's - I really do need to stop wearing those. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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PM - Quick afternoon run. Just getting it in. Had a ton going on with Halloween and kids stuff. 5 miles out Navajo. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
|
AM - Took Elijah over to PreSchool on his bike 1/2 mile there and back then took off to the store. I seriously thought I was never going to get there. The run just seemed to drag on forever. Just one of those days. 10 miles
PM- Left a little early to get home, we have company this week. Felt much better on the way home, nice and steady pace. Watched the sunset and thought about how it's going to be dark way early starting next week. 9 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Great run this morning. Got up early and did 10 with Kendra on the bike path. Nice cool morning. Pace was around 8:30. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Snow Canyon Half Marathon (13.1 Miles) 01:13:30, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
|
Great Race Today! New "Old Man PR". Went up to the start with Bull, Mike, Scott and Winnie Poo (Art). It was a bit cold before the sun came up so we snuck into Steve Bingham's city vehicle and spent about 20 min. warming up before everyone lined up for the start. At the line-up I did the usual look around and only saw Walter and Brad O. I thought I'll at least get third but, wasn't sure if we were going to have any surprises. As the race started Walter and Brad took off and I didn't see anybody the rest of the race. Here's how it went down:
1. 5:27 - Decided during my warm-up that since I felt good I was just going to go for it from the beginning of the race. Brad O. and Walter took off quite a bit faster. They must have hit the first mile in 5:10.
2. 5:34 - Started to get into a decent rhythm and new I was clicking today.
3. 5:25 - Going down around the valcano started picking up more speed. I could tell Walter was going a bit faster and still slowly pulling away. Brad O. was gone by now.
4. 5:13 5. 5:10 - Looked like I was gaining ground on Walter. Felt nice and relaxed. Saw LaDawn taking pictures in the canyon right about here.
6. 5:08 7. 5:20 8. 5:57 - Going up behind the sand dunes I had a hard time shifting gears on the hills and rollers. As I came up to the aid station I saw Walter pop out of the Porta-John. I came up beside him and he was obviously having stomach problems but not bad enough to slow much.
9. 5:36 -I knew about here the I was probably going to hit my "old man pr" if I just kept solid.
10. 5:48 - Snow Canyon prkwy.
11. 6:04 - Entrada, felt like the hills were just eating me up. Lost form pretty bad through here. I just felt like I was sucking so bad, no power.
12. 6:07 13. 5:53 - Had a little down-hill to give me a break and get the legs going until the end.
13.1 0:41 - 5:33 pace - Heard Kendra and the kids cheering and feeling pretty excited about the race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Just took it easy. A little sore from Saturday's Race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - Race to the store. 9 miles
PM - Ran Home. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - Went out in the evening and did the DC loop from the house. Nice sole pace. Did about 6 miles at 6:20 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles out towards Navajo dr. and back. Overcast and windy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO RUN> |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM - ran to the store. Felt pretty good. Really nice morning. 9 miles.
PM - Ran to the store over to Isaac's Karate practice. 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO Run, Came down with some kind of flu bug last night. Cold chills, low temp. Luckily I didn't have the up-chuck. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles. Out and back on the bike path. Nothing too special. Felt good to get out after feeling sick yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - Ran to the store this morning. I'm starting to get used to the cooler morning temps. Nice morning with sun coming over Zion and lighting up the river. I also saw a buck down by The Springs. 9 miles.
PM - Ran home. I bit quicker pace than this morning. Feeling pretty good, except for my dang gracilis. I think I'm going to need to get this thing scraped or somthing. It's been over a year and I just keep thinking it's going to go away. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - Ran to the store this morning. A little overcast, but a bit warmer than it has been. Hami really bugging me. I just couldn't seem to ever get going. 9 miles.
PM - Ran home from the store and met the family at the confluence trail head and ran back with Kendra the last 2+ miles and the kids rode their bikes. Fun times! 9miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - I was planning on doing the Jive Turkey Half today, but remembered that it was the weekend for the Turkey trot which is a family tradition. However, I didn't end up doing either due to us sleeping in late - lameo. So, I had Kendra drop me off at the Washington Rec Center while we were out running errands and I ran home 10 miles. I had a few sprinkles of rain but pretty nice for the most part.
PM - Went out with Kendra on her run. We are planning on doing 10 miles, but she ran into some stomach issues so we cut it short. It's always fun just chatting and running. 8 miles.
I really didn't feel too great this week. I felt like I was just going through the motions and getting it done.Having a sick day didn't help. Next week I'm planning on working out this gracilis issue some more and just hit about 80 or so. I'm also looking forward to the 18 on the Zion 100 course the day after thanks giving. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - Morning run to the store. Saw two young deer close to the trail. Another gorgeous morning. Took some time to stretch a little before the run and the legs really felt great. 9 miles. 9 miles
PM - I had a hard time getting going on my way back home. My stomach was really acting up and had to stop for a VPB off the bike path and by the river. Note to self: prepare cleaning mechanism before the deed, dirt clods are less effective.
After my stomach settled I actually had a nice run home. 9 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 1.00 | 21.00 |
|
AM - Early morning workout at the Health and Performance center with Bull and club members. Plyo's and Speed. 2 miles.
Went home and crashed for about an hour. I seriously went to never-never land. I don't know why I was so tired. Got up and did a few things to get ready then took off for the store. I felt pretty good. I'm currently testing out the new Pearl Izumi's that come out in Feb. They are feeling pretty good and have a nice natural "roll" to them. I do feel like they are a little stiff at the start of each run but seem to soften up later in the run. 9 miles
PM - Ran home. Nice evening, solid run. I stopped at the confluence trailhead and got a drink. I'm going to need to spend some time stretching and using the foam roller tonight. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
|
AM - 6am run with Bull, Clyde, Logan and Dave. It was good meeting up with the guys again and chatting a bit. I've been getting tired of my same'ol run to the store, run home routine and enjoyed the change. We ended up doing Clyde's loop the back way then extended back over to the park and did two loops on the grass. On the way back we got a kick out of our Albino BigFoot sighting. Very happy to be done for the day.13.5 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Great morning run with Logan and Dave on the Barrel Role Trail. 13.25 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Good morning run with the boyz. Met-up at Stahli Farm and ran up behind the farm over to Dam Rd., towards Sand Hallow, wrapped around the first ridge and went up into Warner Valley. Easy pace, a little sandy in places. Enjoyed running the berms, scrambling up the 300ft dune, sunrise, and talking about exfoliation. 14 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - I was planning on going out with the guys this morning but, I didn't know Kendra already had plans to meet her friends at Snow Canyon during the same time so I had to bail. Ended up going with her to the Canyon and put in 10. I really wish I would have done more today, I was feeling pretty good.
I'm really happy with my week. I was able to jump the miles up a bit, but more especially with how I felt recovered and not beat-up from day to day. I really think cleaning up my diet had helped. Next week I'm planning on doing about the same maybe 5-10 more miles plus a little bit of speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - Ran to the store. Felt a little cold out at first but got warmed up. Feeling pretty good after taking off Sunday. 9 miles.
PM - Ran home. Watched the sunset and saw a couple deer down by the river. Stopped by Isaac's Karate class to say hi to Kendra and the kids and chatted for a second. After the sun went down I started getting a bit cold. 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Came home sick from the store. Buckled over with stomach issues. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Still not feeling a 100% but, was able to get in 10. 2 miles early, came back and got in 5 with Kendra around the Bloomington loop the extended on bike path, and went back out for another loop around Bloomington. 10 miles and called it good for the day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 2.00 | 0.00 | 22.00 |
| AM - Ran to the store and extended 2 mile down around Costco, over to PVHS to the theater and back around. Felt decent a little tired at the end. 11 miles PM - Ran from the store down to 100 E in Washington to the dog pound, got on the bike path and ran home. Did 2 x 1 miles pick-ups @ 5:15 pace. Felt pretty good. By the end of the run it started getting dark plus I was feeling pretty tired. 11 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - 9 mile run to the store. Easy, Easy, Parcheesi.
PM - 9 Miles home. Easy, but tired. Trying to figure out how I'm going to get a run in tomorrow with all our family stuff going on. I'm probably going to need to get up really early. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Good run today. Just up and back on the bike path. Nice solid pace, 6:53 ave for the whole run. 19.5 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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PM - Ran home from the store. Nice steady pace once I got going. I can't believe how warm it is for Dec. T-shirt and Shorts. Saw David running up the hill from Riverside Dr. I think he was going up the hill faster than I was going down - Show-Off!!!! 9 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 3.00 | 18.00 |
| AM- Ran to the store, great morning. Solid pace. Hami was a little tight, but worked it's way out as the run progressed. 9 miles. PM - Run home about 4pm. 3 x 1 mile repeats on the bike path. (5:20, 5:16, 5:20). Realy felt like I was working on the last one. My hips and hami are not working properly. 9 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - 9 miles to the store. Blah. I was up late with Elijah - he came down with some kind of flu bug and was vomiting every 20 min.
PM - Really feeling tired. I spent some good time stretching last night but I'm still feeling tight and tired. My back was bugging a bit. 9 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Ran out into the hills behind Tonaquint. I have been feeling board running the bike path so much, back and forth to the store I needed to mix it up a bit. I ended up finding some sweet trails and a cool canyon I hadn't been in before. Also, another day of great weather. 7 miles.
PM - Ended up going out a little later and did the Figure-8. Nice steady pace - kept it right under 7:00 ave. Felt great. 8 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - Busy day today with sick wife and 2 kids. Snuck out this evening and went 5 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run, up all night vomiting, diareha, bad flu bug going through the house. Sleep and bed. Started with Elijah Tues. night. Now Kendra, Isaac and I have all been hit. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run again, went to work for a couple hours. Still feel light-headed and shaky. I should be good tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3000.79 | 87.35 | 86.60 | 25.00 | 3199.74 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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